The four kinds of exercise that matter most in your 60s, how much of each, and a week you can actually stick to.
Your 60s are a great decade to get serious about exercise, whether you've been active for years or you're starting fresh. The goal isn't punishing workouts. It's a steady mix that keeps your heart healthy, your muscles and bones strong, and your balance sharp. This guide explains the best exercise for women over 60, how much you need, and gives you a simple weekly plan. HipTrain wrote it. We're a live online personal training service, and women in their 60s are among our most loyal members. Please check with your doctor before starting a new routine.
Women over 60 should aim for about 150 minutes of moderate activity a week (like brisk walking), strength training on at least 2 days, and, especially from 65 on, balance activities, according to the CDC. Add gentle stretching a few times a week. Spread it out: 30 minutes on 5 days works well. Strength training matters most for bone and muscle after menopause, so don't skip it.
The CDC's guidelines for adults through age 64 call for at least 150 minutes of moderate-intensity activity a week, or 75 minutes of vigorous activity, plus muscle-strengthening activities on at least 2 days that work the legs, hips, back, abdomen, chest, shoulders and arms. From 65, the CDC keeps the same aerobic and strength targets and adds activities that improve balance.
Sources for the table: CDC (aerobic and strength), National Institute on Aging (balance and examples), Mayo Clinic (stretching).
According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS), low estrogen after menopause raises the risk of osteoporosis, and women have lower peak bone mass and smaller bones than men. NIAMS lists weight-bearing exercise such as walking as part of staying active for bone health, and Mayo Clinic experts say putting stress on bones around and after menopause can increase bone density.
Muscle matters too. Harvard Health notes that after age 30 you can lose as much as 3% to 5% of your muscle per decade. The National Institute on Aging (NIA) says strength work helps slow that loss, makes everyday tasks easier, and helps prevent falls.
Yet few women get there. In CDC survey data from 2020, only 10.8% of women 65 and older met both the strength and aerobic guidelines. If you're starting now, you're ahead of most.
Brisk walking is the simplest way to build toward 150 minutes, and it's weight-bearing, which NIAMS mentions for bone health. Use the NIA's talk test: if you're breathing hard but can still talk, it's moderate intensity.
Two short sessions a week with bands, light dumbbells or body weight cover the CDC's strength goal. The NIA says one set of 8 to 12 reps per exercise is effective. Our strength training guide for women over 50 has eight beginner moves that work just as well in your 60s.
Ten minutes at the kitchen counter a few times a week makes a difference. See balance exercises for seniors for eight simple moves.
The NIA lists yoga and tai chi as balance activities that combine more than one type of exercise. Mayo Clinic notes gentle movement like tai chi, Pilates or yoga can help reduce falls in older adults.
The NIA names swimming, water aerobics and dancing among good activities. If your joints prefer low impact, these are great options.
This is an example only. Adjust it to your energy, your schedule and your doctor's advice.
Knowing what to do is half the battle. Doing it with good form, at the right level, week after week is the other half. The NIA suggests a session or two with a personal trainer to learn proper form. A coach can also work around old injuries and keep you accountable.
HipTrain is live 1-on-1 personal training over video with the same certified coach every session, from your home.
"I've been training with Damian for 2 months now and the results are nothing short of extraordinary. We're doing 3 sessions of 30 minutes per week." (Felicia B., Google review)
"My trainer is Demian and he is great with checking in to make sure the exercises are not causing discomfort. He is also very flexible with my changing schedules, and he is very patient." (Andrea M., Google review)
Your first session is free, no credit card needed. HipTrain is also HSA / FSA eligible when your plan's rules are met. Read more on our pages for women over 50 and seniors.
Where HipTrain isn't the right fit: if you'd rather follow recorded classes whenever you like, an on-demand app suits you better, since our sessions are live and scheduled. We also don't offer nutrition coaching or in-person sessions.
There isn't one best exercise. A weekly mix of brisk walking, strength training on 2 days, balance practice and stretching covers what the CDC and NIA recommend. If you can only add one thing, add strength training.
Most days. The CDC suggests 150 minutes of moderate activity a week, such as 30 minutes on 5 days, with strength work on at least 2 of them.
For most women, yes, with a doctor's okay. Start with body weight or light bands, use good form, and build gradually.
It depends on your health. If you have osteoporosis, Mayo Clinic advises avoiding the knee-to-chest stretch, and your doctor may flag other moves that round or twist the spine. Skip anything that causes sharp pain.
Mayo Clinic says it takes aerobic activity to burn fat, while core exercises strengthen the muscles underneath. Results vary from person to person, so focus on consistency.
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We checked these guidelines in October 2026. Guidance changes, so confirm with your doctor what's right for you.